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World-Class Fitness in 100 Words




*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"

Wednesday, July 24, 2013

Wed, 07242013

Programming 
A. 10 RM TnG Squat Clean
185 & 200
I think 185 was prob old PR. Idk. 
Legs were burning. Again, not feeling great this week.
07242013 10RM TnG SqT Clean from Brandon Petersen on Vimeo.

B. AMRAP 20
20 Thrusters (135)
20 Pull-ups
20 Burpees 
^this was supposed to be tomorrow, but leaving town for nationals.well another melt down. Had nothing in me from sart. Stopped at 15 min. Thought was going to die. Unsure if bug. Nutrition. Idk. Annoyed. 

Rested 15-20

Thrusters from Rack 
185x2 200x2 215x2 220x2 225x2
07242013 Thruster - double from Brandon Petersen on Vimeo.


Then went to cleans 
225-243-265-287-313 (failed x 3)

Plank Hold w/ 45 lb plate.  2:10 I think. Feel like could go lot longer. Legs were cramping. Core was fine. Shoulder semi bugs me in plank hold
07252013 Plank Hold from Brandon Petersen on Vimeo.

Called it a night.  

Here's to next week.  :(
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